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Ayurveda: The ache antidote

Ayurveda: The ache antidote

Headaches are a common issue, and when accompanied by symptoms such as severe intolerance to sound, vomiting sensation and throbbing pain, it falls under the category of migraine. Instead of delving into contemporary pathophysiology, let’s explore Ayurvedic insights into the condition and preventive measures.

The spectrum of shirashoola: Ayurveda categorises shirashoola—‘shiras’ means head, and ‘shoola’ refers to ache—into various types based on symptoms, pathophysiology and clinical presentation, such as Vatika shirashoola, Paithika shirasoola, Kaphaja shirashoola, Ardhawa bhedaka, Surya vartha, etc. The severity of headaches varies with the diurnal rhythm, with some peaking in the afternoon (pitta dominance), or after sunset (kapha and vata dominance). Different types of pain, like dull, throbbing, or burning, must be distinguished from other conditions like trigeminal neuralgia and hypertensive headaches.

Relation between headaches and gut: Ayurveda emphasises a direct connection between the head (shiras) and the alimentary tract (koshtam). Chronic constipation can manifest as shiroruk (headache). Therefore, maintaining a clear gut is the primary approach to managing headaches. Proper digestion and assimilation, driven by the agni (metabolic fire) in the koshta, play a crucial role. Pitta dominance can lead to acidity-triggered headaches, while indigestion may cause a dull headache with head heaviness. Stress often precedes headaches, and continuous exposure to a stressful environment or emotional distress can contribute to their occurrence.

What to and what not to do: Minimise exposure to light and sound as the episode begins. If there’s a vomiting tendency, inducing vomiting by tickling the upper palate can provide relief. Applying dry heat, such as a cloth heated on a tawa, may alleviate pain in some cases. Skipping meals, late-night dinners, and excessive sun exposure followed by a head bath can trigger migraines. Timely intake of fluid-rich foods is recommended, while dry, stale,  spicy and frozen foods should be avoided.

Treatment possibilities: Internal medications fall under shaman chikitsa, while shodana chikitsa aims to purify the body for chronic severe cases. Various internal medications, such as kashyams like pathykshadhtyadi and chiruviwaditabs like shirashoola vajrarasam, are prescribed. Procedures like virechana, vasthi, shirodhara, takradhara and nasyam (nasal application of medicine) are practiced with different materials based on individual cases.

How to prevent: Individuals prone to continuous migraine attacks can undergo yearly panchakarma to maintain overall system health. Prioritising gut health through good sleep, dietary modifications, practicing meditation, pranayama, regular exercise, hydration, and exposure to natural sunlight and wind can contribute to a healthier lifestyle.

By embracing Ayurvedic principles, we can aim to alleviate migraines and lead happier, headache-free lives.

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Medical Updates Medicine & Health

Employer sponsored health insurance cost to rise 11% in 2024:

Employer sponsored health insurance cost to rise 11% in 2024
Employer health insurance costs are expected to grow 11 per cent in India in 2024 as compared to the projection of 9.6 per cent in 2023, according to the Mercer Marsh Health Trends Report 2024. Globally, it is likely to increase to 12.3 per cent in 2024 as against 11.6 per cent that was forecasted in 2023, the report added.
The report is based on responses from 223 insurers across 58 countries, analysing the key trends that are shaping the future of health care provided by employers.
Employer sponsored health insurance cost to rise 11% in 2024
According to the report, plan improvements and delivering increasingly sought after ailment and demography-specific employee health benefits will be the key drivers to cost containment in 2024. Fifty-seven per cent of insurers globally expect employers to seek plan improvements instead of cost-cutting measures that will limit coverage.
Further, health systems are getting transformed with people moving to digital healthcare — including tele- or video consultations with doctors, wearable devices, and remote patient monitoring. Seventy per cent of insurers expect the use of AI for first-line diagnosis and navigation to have a transformative impact on employer-sponsored health care over the next five years.
Further, non-communicable diseases like cancer, those linked to the circulatory system such as hypertension and cardiovascular disease, and respiratory ailments are identified as the top three causes of rising claims globally.
The research also found that insurers are including the under-represented sections — with 31 per cent of them considering adding diagnosis, learning support or occupational therapy to support neurodiversity. Meanwhile, diversity and inclusion gaps continue to persist in India, especially for benefits relating to mental health, women’s health, and people with disabilities.
Prawal Kalita, employee benefits leader of Marsh India, said, “Organisations in India are faced with mounting financial pressures associated with rising premiums. This is necessitating a renewed focus on balancing cost containment in the short term, with the provision of high-quality benefits that support the needs of an evolving workforce and aid talent attraction and retention in the longer term.”
“By embracing outpatient primary health care and digital health care solutions, refreshing benefits strategies through flexible benefits programmes, and bridging coverage gaps, organisations in India can manage rising costs more effectively and pave the way for accessible and effective health care plans for all,” Kalita added.
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India bans use of anti-cold drug combination for kids below 4 years

India bans use of anti-cold drug combination for kids below 4 years

India’s drugs regulator has banned the use of an anti-cold drug combination for children below four years of age and said drugs should be labelled accordingly, reported Reuters.

The regulatory body addressed concerns regarding the promotion of an unapproved anti-cold drug formulation for infants, leading to a discussion and a subsequent recommendation against using the combination for that age group.

India bans use of anti-cold drug combination for kids below 4 years

This directive follows a series of child deaths in India since 2019, linked to toxic cough syrups produced domestically. These incidents, which include at least 141 deaths in Gambia, Uzbekistan, and Cameroon since the middle of last year, have raised questions about the quality of pharmaceutical exports from India, often referred to as the “world’s pharmacy” due to its provision of life-saving drugs at affordable prices.

The regulator issued an order on December 18, publicly disclosed on Wednesday, mandating drug manufacturers to label their products with a warning that the fixed-drug combination (FDC) “should not be used in children below 4 years of age.” This FDC comprises chlorpheniramine maleate and phenylephrine, commonly used in syrups or tablets to address common cold symptoms. Notably, the World Health Organisation does not recommend the use of over-the-counter cough syrups or medicines for treating coughs and cold symptoms in children under five years old.

Since June, India has implemented mandatory testing for cough syrup exports and intensified scrutiny of drug manufacturers. Despite these measures, companies whose cough syrups were associated with child deaths have consistently denied any wrongdoing.

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Why Omega-3 and Omega-6 fatty acids need to be balanced via diet to avoid heart attacks, diabetes and body fat

Why Omega-3 and Omega-6 fatty acids need to be balanced via diet to avoid heart attacks, diabetes and body fat

Maintaining a balanced ratio between Omega-3 and Omega-6 fatty acids cannot be overstated when maintaining good health. These essential fats are often overlooked, but an imbalance in their intake can lead to several health issues.

Functions and Importance of Omega-3 and Omega-6 Fatty Acids

Omega-3 and Omega-6 are polyunsaturated fats essential for various bodily functions but have opposite effects. Omega-3 fats are crucial for brain health, including cognitive and behavioural functions. They reduce inflammation, which is beneficial in preventing chronic diseases like heart disease and arthritis. Omega-3 fats also play a role in maintaining cardiovascular health by regulating blood clotting and vessel constrict

Why Omega-3 and Omega-6 fatty acids need to be balanced via diet to avoid heart attacks, diabetes and body fat

 

Daily Intake recommendations

The recommended daily intake of Omega-3 and Omega-6 varies based on age, sex and life stage. However, the general principle is to maintain a balanced ratio. The ideal Omega-6 to Omega-3 ratio should be at most 4:1. Which means for every 1 gram of Omega-3, one should only consume 4 grams of Omega-6. For instance, the American Heart Association (AHA) recommends eating two servings of fish, approximately 170 to 230 grams per week, as part of a heart-healthy diet. Each serving is equivalent to about 3 grams of Omega-3 fatty acids. This recommendation emphasises including Omega-3-rich fish in the diet for cardiovascular health benefits. To give you a clearer picture, if we consume 130 grams of fish weekly as the primary source of Omega-3 fats, which provide us with 3 grams of omega-3 fats, our weekly consumption of Omega-6 fats from grains and seed oils should also be limited to or capped at 12 grams.

Dietary Sources

Omega-3 sources include green leafy vegetables, fruits, chia seeds, flaxseeds, fish and eggs from organically raised poultry. Fatty fish like Rawas, pomfret and tuna are exceptionally high in Omega-3. On the other hand, Omega-6 is commonly found in grains like wheat and seed oils like sunflower, corn, rice bran, canola, soybean and peanut oil.

What does an imbalance do to your body?

In many Indian diets, there has been a shift from traditional cooking oils (ghee, mustard oil, coconut oil) to refined seed oils, leading to a disproportionate increase in Omega-6 consumption. This change contributes to a higher Omega-6:Omega-3 ratio, with rural India consuming a 6:1 ratio and often reaching alarming levels in urban India of around 50:1. Such an imbalance is associated with several health risks, including heart disease, cholesterol, diabetes and arthritis. It can lead to weight gain, particularly belly fat. Eating right is not the whole deal, mindful eating is.

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JDRF International with William J Clinton Foundation to improve Type 1 diabetes care in India

JDRF International with William J Clinton Foundation to improve Type 1 diabetes care in India

JDRF International, the leading global type 1 diabetes (T1D) research and advocacy organisation, in partnership with the community, clinical partners and William J Clinton Foundation (WJCF), an affiliate of the Clinton Health Access Initiative in India, announced a sweeping set of collaborations that aims to drastically improve T1D care.

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The efforts include supporting public health programmes, innovative grassroots initiatives, and dedicated clinician networks converging to create a multi-dimensional strategy to tackle T1D. This approach reflects a holistic understanding of health care. Ensuring that essential social and educational needs are met, as all partners work in concert to promote more effective diabetes management for people living with T1D in India. 

JDRF International with William J Clinton Foundation to improve Type 1 diabetes care in India

“We are incredibly humbled to have the opportunity to work closely with our Indian colleagues who are making great strides in removing barriers to access and improving outcomes around the country,” said Sanjoy Dutta, Chief Scientific Officer, JDRF. “Increasing care for people living with type 1 diabetes in India is vital to JDRF’s global access work.”

According to the T1D Index, a first-of-its-kind data simulation tool that measures the human and public health impact of type 1 diabetes, India has the largest ‘missing’ prevalence of type 1 diabetes in the world. Increasing focus on screening for diagnosing T1D and helping manage care will improve longevity and quality of life for them. 

As part of this process, the Government of India has initiated several comprehensive programs that address immediate health care needs and pave the way for long-term systemic improvements in T1D care. Several Indian states are at the forefront, with significant T1D programmes, serving as models of innovation and effectiveness and select states will be served by the support currently being developed in partnership with JDRF International, William J Clinton Foundation, The Helmsley Charitable Trust with support from Eli Lilly and Company. 

At William J Clinton Foundation, we are deeply committed to partnering with and supporting public health programmes for comprehensive management of type 1 diabetes in select states of India. Our approach is that of collaboration and facilitation and our partnership with JDRF is designed to complement and enhance government-led diabetes care programs,” said Harkesh Dabas, Managing Director, William J Clinton Foundation. “We aim to bolster the implementation and scaling of these important initiatives. Our involvement underscores a public healthcare-owned and led initiative and collaborative spirit, ensuring that the strides made in type 1 diabetes care are both impactful and sustainable, and reach every individual in need across the country.” 

These dramatic advances in diabetes care are supported by The Impatient Network, a dynamic coalition of grassroots and community-based diabetes advocates working across India. Made up of people living with diabetes and their loved ones, The Impatient Network is working with partner organisations to provide access to peer-led education, support services and resources that will help to combat stigma and raise T1D awareness. 

As someone who personally navigates the challenges of type 1 diabetes, I’ve seen firsthand the critical need for comprehensive support and care. My involvement with The Impatient Network, starting from its first meeting, has been a journey of hope”, said Princess Padmaja Kumari Parmar, Founder and President of Friends of Mewar. “This network is a vital link in the collaboration between people with diabetes, government bodies, and clinicians. By joining hands with policymakers and medical experts, we are not just voicing our needs; we’re actively shaping a future where diabetes care is inclusive, innovative, and accessible to all. This collaborative approach is key to ensuring that every person with type 1 diabetes in India has access to the best possible care and support.” 

“The Impatient Network stands as a beacon of hope and change in India’s type 1 diabetes landscape. As a united force of grassroots advocates, we embody the collective voice and determination of communities striving for better diabetes care,” said Jazz Sethi, global diabetes advocate, Impatient Network member, and founder of The Diabesties Foundation. “Our focus on peer-led education and innovative awareness initiatives is more than just filling gaps in health care; it is about building trust, understanding, and a sustainable framework for comprehensive diabetes management. We’re crafting a future where type 1 diabetes care is accessible, empathetic, and effectively meets the real needs of those it serves.” 

The initiative aims to create a synergy between medical experts and peer groups, fostering a cooperative environment where clinical knowledge meets community wisdom. This work is essential in making diabetes care more accessible and tailored to the needs of people living with T1D in India. 

“In our mission to advance T1D care in India, collaboration is key. A key part of that is a partnership with the existing work being done by clinical communities such as the Diabesties & Blue Circle and institutions such as RSSDI, ISPAE, and ESI,” said Professor Partha Kar, NHS National Specialty Advisor in Diabetes. “Our Clinical Stewardship Program embodies this collaborative ethos, bridging the gap between medical professionals and the T1D communities we serve. It is a personal privilege to be given this opportunity by JDRF – to be able to give back something to the country to which I owe so much of my life. As the saying goes: ‘Phir Bhi Dil Hai Hindustani’ (still my heart is Indian).”

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Meftal: Alert does not compromise the safety, says Blue Cross Laboratories

Meftal: Alert does not compromise the safety, says Blue Cross Laboratories

Blue Cross Laboratories, the pharmaceutical company behind the Meftal and Meftal Spas brands, has issued a clarification regarding the recent safety alert by the Indian Pharmacopeia Commission (IPC) concerning mefenamic acid, a key component in both medications.

According to the company, Meftal and Meftal-Spas are trusted brands recommended by doctors in India for addressing pain, fever and spasms. Both products contain mefenamic acid as an active ingredient.

Meftal: Alert does not compromise the safety, says Blue Cross Laboratories

In response to the IPC alert, Blue Cross Laboratories emphasised that the commission’s advisory aimed to encourage doctors and patients to monitor the potential occurrence of an adverse drug reaction (ADR) related to mefenamic acid.

However, the company stressed that this alert does not compromise the safety, effectiveness, or high quality of the established brands, which are backed by clinical studies and real-world evidence.

“We wish to issue a clarification regarding the recent media coverage of the alert issued by the Indian Pharmacopeia Commission (IPC) on mefenamic acid. The alert issued by IPC was to advise Doctors and patients to monitor the possibility of an adverse drug reaction (ADR) of mefenamic acid, which does not in any way impact the safety, efficacy and high quality of the brands that are established and supported by clinical studies and real-world evidence,” reads the company’s statement.

The company pointed out that mefenamic acid, under the names Meftal and Meftal-Spas, has been prescribed in countries such as the USA, UK, Japan, and others for over four decades. With billions of doses administered, the medication has benefitted millions of patients worldwide.

Regarding the specific adverse effect mentioned by the IPC – DRESS syndrome – the company highlighted that this is an extremely rare disease. Blue Cross Laboratories noted that DRESS syndrome, also known as ADR, is associated with various drugs, including widely used ones like paracetamol and ibuprofen.

“The ADR i.e. DRESS syndrome, mentioned in the IPC alert, is a very rare event that is previously documented in the medical literature, both in India and globally. It is a known ADR of many drugs and published reports are available for paracetamol and ibuprofen. When prescribing any medicine, doctors take patient history and other individual factors into account to reduce the risk of any ADR,” the statement reads.

Blue Cross Laboratories also highlighted its strong internal pharmacovigilance system and expressed support for the efforts of the Pharmacovigilance Programme of India (PVPI), operating under the IPC and the Health Ministry.

“The Pharmacovigilance Programme of India (PVPI) operates under the purview of IPC and the Ministry of Health and Family Welfare to collect data on adverse events of all drugs. It works in the interest of patients to ensure the safety and efficacy of all drugs for all disease conditions. Blue Cross Laboratories as a responsible company has a strong pharmacovigilance system internally and supports the efforts of PvPI,” reads the statement.

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​Home remedies for low blood pressure​

Home remedies for low blood pressure​

​Manage low blood pressure with these remedies​

Low blood pressure, or hypotension, can lead to dizziness, and fatigue. While medical consultation is crucial for severe cases, several home remedies can complement professional care and help manage mild instances of low blood pressure.

​Add a little more salt to your food​

Adding a slightly higher amount of salt to your diet can help raise blood pressure. However, it’s essential to consult with a healthcare provider before making significant dietary changes, especially for individuals with underlying health conditions.

​Do not skip drinking water​

Dehydration can contribute to low blood pressure. Ensure an adequate intake of fluids, including water, herbal teas, and electrolyte-rich beverages. Coconut water, in particular, can be beneficial due to its electrolyte content

Home remedies for low blood pressure​

Elevate your legs when you see the symptoms​

Lying down and elevating the legs can help improve blood flow to the brain. This simple technique can alleviate dizziness and fatigue.

​A cup of coffee can help you in low blood pressure​

Drinking a cup of coffee or tea can provide a temporary increase in blood pressure. However, moderation is key, as excessive caffeine intake may lead to dehydration and other health issues.

​Yoga and breathing exercises​

Practices like yoga and deep breathing exercises promote relaxation and can help regulate blood pressure. Yoga poses that involve gentle inversions may be particularly beneficial.

​Beetroot juice​

Beetroot is rich in nitrates, which can dilate blood vessels and improve blood flow. Consuming beetroot juice may help regulate blood pressure. However, individuals with kidney issues should be cautious due to the high oxalate content.

​Basil tea​

Basil is known for its adaptogenic properties, which may help regulate blood pressure. Prepare basil tea by steeping fresh or dried basil leaves in hot water. Strain and drink the tea to potentially alleviate symptoms of low blood pressure.

Aromatherapy can help too​

Aromatherapy with rosemary essential oil may have stimulating effects on the cardiovascular system, potentially aiding in increasing blood pressure. Add a few drops of rosemary oil to a diffuser or inhale the aroma directly.

​Exercise regularly​

Activities such as walking, swimming, or cycling are beneficial, but it’s essential to consult with a healthcare professional before starting a new exercise routine.

​Always have small and frequent meals​

Consuming smaller, more frequent meals throughout the day helps prevent sudden drops in blood pressure after meals. Large, heavy meals can cause a temporary drop in blood pressure as blood is directed to the digestive system.

​Count your sleep hours!​

Ensure sufficient and quality sleep, as inadequate rest can contribute to low blood pressure. Establish a consistent sleep routine and create a comfortable sleep environment.

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Hormonal Imbalance Impacting Weight Loss? Here’s Effective Ways To Treat It

Hormonal Imbalance Impacting Weight Loss? Here's Effective Ways To Treat It

Hormonal imbalance and its relation to weight gain​

Maintaining ideal levels of some hormones, such as estrogen and cortisol, can help you lose weight. Important molecules called hormones act as chemical messengers in your body. They help with almost all of the body’s functions, such as appetite, fullness, and metabolism. Some hormones are strongly correlated with appetite, which means that they also affect body weight.

Were you aware that your weight and hormones are directly related? We frequently forget this when we’re on the protracted and challenging weight loss journey. For our bodies to maintain a healthy weight for our body composition, a delicate hormone balance is required. Insulin, ghrelin, leptin, cortisol, estrogen are some of the hormones that can make your weight sway. Here are some strategies to manage the hormonal levels and prevent weight gain:

Hormonal Imbalance Impacting Weight Loss? Here's Effective Ways To Treat It

Sleep well​

Make the most of your sleep time. Elevated cortisol levels may be caused by chronic sleep disorders such as insomnia, sleep apnea, and irregular sleep patterns such as those experienced by shift workers. Make an effort to establish a consistent sleep routine and bedtime. Hormone abnormalities can worsen as a result of inadequate sleep. To make sure your body functions at its best, try to get seven hours of sleep at a time.

​​Exercise each day​

Increasing your physical activity level can aid in weight loss. Exercise can take the form of strength training, jogging, swimming, walking for 150 minutes a week on average, and intense aerobic activity (cardio). Although strength training doesn’t increase calorie burn as much as exercise, it does increase muscle mass, which benefits your metabolism and general health.

Consume adequate protein at each meal​

It is crucial to include enough protein in your diet if you wish to reverse hormonal weight gain. In addition to providing your body with necessary amino acids that it is unable to create on its own, protein is also necessary for the production of peptide hormones, or hormones produced from proteins. For instance, eating enough protein affects hormones that regulate hunger and food consumption and alert your brain about your energy level.

​​Live a stress free life​

The adrenal glands release cortisol to control your body’s stress levels during stressful situations. Constant stress causes the release of extra cortisol, which throws your body out of balance. Regularly engaging in mindfulness exercises such as walking and meditation decreases cortisol levels. Consider including meditation in your everyday schedule.

​​Maintain a healthy gut health​

More than 100 trillion friendly bacteria live in your stomach, and they create a wide range of metabolites that can have both beneficial and bad effects on hormone health. Your gut microbiota affects insulin resistance and sensations of fullness to modulate hormone levels. Eat foods that are good for the intestines, such as kimchi, curd, and buttermilk.

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Vitamin D deficiency: Supplements not enough for your children, research reveals

Vitamin D deficiency: Supplements not enough for your children, research reveals

Childhood fractures are a significant health concern globally. It affects over a third of children before age 18, potentially causing long-term disability or reduced quality of life. However, a recent study by Harvard T.H. Chan School of Public Health and Queen Mary University of London found that vitamin D supplements do not improve bone strength or prevent fractures in children with vitamin D deficiency.

Despite vitamin D’s role in bone mineralisation, the study suggests that supplements may not be the solution to strengthen bones in children. It challenges the common belief about vitamin D’s benefits for bone health.

Vitamin D deficiency: Supplements not enough for your children, research reveals

However, there have never before been any clinical studies done to see if vitamin D supplementation can shield kids from bone fractures.

In order to ascertain whether vitamin D supplementation would reduce the risk of bone fractures or increase bone strength in schoolchildren, researchers from Queen Mary and Harvard collaborated with partners in Mongolia, a country with a particularly high fracture burden and a high prevalence of vitamin D deficiency. Published in Lancet Diabetes & Endocrinology today, December 1, the study represents the largest randomised controlled trial on vitamin D supplementation in children to date.

Over the course of three years, 8,851 schoolchildren aged 6-13 living in Mongolia received a weekly oral dose of vitamin D supplementation. 95.5 per cent of participants had vitamin D deficiency at baseline, and study supplements were highly effective in boosting vitamin D levels into the normal range. However, they had no effect on fracture risk or bone strength, measured in a subset of 1,438 participants using quantitative ultrasound.

The trial findings are likely to prompt scientists, doctors and public health specialists to re-consider the effects of vitamin D supplements on bone health.

Dr Ganmaa Davaasambuu, Associate Professor at the Harvard T.H. Chan School of Public Health, said, “The absence of any effect of sustained, generous vitamin D supplementation on fracture risk or bone strength in vitamin D deficient children is striking.”

“In adults, vitamin D supplementation works best for fracture prevention when calcium is given at the same time – so the fact that we did not offer calcium alongside vitamin D to trial participants may explain the null findings from this study,” ANI quoted him as saying.

Professor Adrian Martineau, Lead of the Centre for Immunobiology at Queen Mary University of London, added, “It is also important to note that children who were found to have rickets during screening for the trial were excluded from participation, as it would not have been ethical to offer them placebo (dummy medication).”

Thus, our findings only have relevance for children with low vitamin D status who have not developed bone complications. The importance of adequate vitamin D intake for prevention of rickets should not be ignored, and UK government guidance recommending a daily intake of 400 IU vitamin D remains important and should still be followed,” he added.

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Winter-friendly millets: 5 delectable ways to enjoy Ragi in cold weather

Winter-friendly millets: 5 delectable ways to enjoy Ragi in cold weather

Ragi, also known as finger millet, not only keeps you warm during winters but is also a protein, mineral and fibre powerhouse. Here’s how to consume it.

Winter-friendly millets: 5 delectable ways to enjoy Ragi in cold weather

Warm and nutrient-rich, ragi can be the perfect grain for nourishing your body with the goodness of minerals, protein and dietary fibre. Also known as finger millets, the ancient grain, were cultivated thousands of years back in India and found mention in ancient texts of Sangam literature (300 BCE – 300 CE). Ragi has been finding acceptance among wellness enthusiasts after millets have made a comeback of sorts in recent years. 2023 has been declared the year of millets by UN at the behest of Indian government. Being drought resistant increases their importance in food security

With so many benefits, it’s probably a good idea to include this amazing grain as part of your winter diet. Not only roti or paratha, ragi can also be added to your soup for texture and nutrition. A healthy porridge, halwa, dosa, laddoo, muffins are the other tasty ways of adding ragi to your winter diet.

Ragi, also known as finger millet, is a superfood that has a multitude of health benefits. Ragi is a nutritious and versatile grain and including it into your diet can be both delicious and beneficial. Rich in fibre, essential nutrients, vitamins, and minerals, it is a powerhouse of nutrition. It is an excellent source of protein, calcium, potassium, and iron. Being gluten-free, it caters to various dietary preferences and is as an ideal winter food,” says Parminder Kaur, Dietician, Manipal Hospital Patiala.

Ragi is exceptionally high in dietary fibre, aiding digestion and promoting a feeling of fullness. The protein content in ragi is beneficial for muscle health and is a valuable addition to vegetarian diets. With an impressive calcium content of 34 mg/100g, ragi supports bone health and is particularly valuable for individuals with lactose intolerance. The high fibre content aids in weight management by promoting a feeling of satiety and the nutritional profile of ragi may contribute to better sleep quality, aiding in insomnia prevention,” adds Kaur.

“As winter envelops us in its crisp embrace, the importance of nourishing, wholesome foods cannot be overstated. Enter ragi, the versatile grain that not only provides comfort but also an array of health benefits. Rich in dietary fibre, calcium, and essential amino acids, ragi is a winter superhero. It offers sustained energy, aids weight management, and ensures robust blood circulation. In the cold months, ragi emerges as an ally against lethargy and nutrient deficiencies, making it an ideal addition to our winter diets. Let’s explore five creative and delicious ways to incorporate ragi into our seasonal menus,” says Dietitian Vidhi Chawla, the creator of Fisico Diet and Aesthetic Clinic.

Ways to eat Ragi in winters

Shruti Bharadwaj, Clinical Nutritionist, Zydus Hospitals Ahmedabad says one can make dosa, pancakes, chapati, laddoo, and halwa with ragi in winter.

If you have diabetes, please consult qualified dietician before consuming it to know more on how you can include it in your daily diet with other combinations to prevent sugar spikes,” says Bharadwaj.

Here are 5 ragi delights you can try during winter as suggested by Dietitian Vidhi Chawla.

1. Ragi walnut muffins: Kickstart your winter mornings with a burst of nutrients by indulging in ragi walnut muffins. These delectable treats seamlessly combine the earthy goodness of ragi with the crunch of walnuts. The fibre-rich muffins not only provide a delightful start to your day but also keep you energized and satisfied throughout the morning. Whether enjoyed with a cup of hot tea or as a quick on-the-go snack, these muffins are a delicious way to infuse your winter routine with the wholesome benefits of ragi.

2. Warm ragi apple crisp: Embrace the winter warmth with a comforting dessert – warm ragi apple crisp. This delightful creation marries the sweetness of baked apples with the nutty flavour of ragi crumble. The result is a satisfying and nourishing treat that not only pleases the palate but also provides a dose of essential nutrients. Laden with fibre and antioxidants, this dessert is a guilt-free indulgence that captures the essence of winter, making it a perfect finale to a cozy family dinner or a sweet retreat on a chilly evening.

3. Spiced ragi latte: Elevate your winter beverage game with the spiced ragi latte. Blend ragi flour with warm milk, honey, and a dash of cinnamon or nutmeg to create a comforting and nutritious drink. This spiced latte not only warms you from within but also adds a unique twist to your daily cuppa. Packed with the goodness of ragi and aromatic spices, it transforms your beverage into a wholesome experience, making it an ideal companion during cold evenings or a revitalizing pick-me-up in the afternoons.

4. Ragi veggie wraps: For a quick and wholesome lunch, consider the Ragi Veggie Wraps. Create a pliable dough using ragi flour and water, roll it into wraps, and fill them with an assortment of colourful winter vegetables. The result is a nutritious, portable meal that combines the robustness of ragi with the freshness of seasonal veggies. These wraps are not only a convenient option for those busy winter days but also a tasty way to ensure a well-rounded and satisfying lunch.

5. Ragi coconut laddoos: Conclude your winter feasts on a sweet note with Ragi Coconut Laddoos. These bite-sized delights bring together the nutty flavour of ragi, the sweetness of jaggery, and the richness of coconut. Offering a healthier alternative to traditional sweets, these laddoos are easy to prepare and make for a guilt-free indulgence. Packed with energy and natural sweetness, they serve as a delightful treat for festive occasions or a cozy dessert to share with loved ones by the fireplace.

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